I Can Make You Thin by Paul McKenna - Free PDF eBook
I Can Make You Thin By Paul McKenna PDF
Do you want to lose weight easily? Would you like to feel really happy with your body? Are you unable to lose those last 10 pounds? Are you a late night snacker? Do you find it hard to say no to second helpings? Do you get disheartened about your eating habits and your weight?
I Can Make You Thin By Paul Mckenna PDF
If you answered yes to any of these questions, then this book is for you. I Can Make You Thin by Paul McKenna is a revolutionary approach to weight loss that will change your attitude to food forever. Paul McKenna is a world-renowned hypnotist, psychologist, and best-selling author who has helped millions of people achieve their goals. In this book, he reveals his proven system that has helped thousands of people lose weight without dieting, counting calories, or depriving themselves.
In this book, you will learn:
How to eat whatever you want and still lose weight
How to program your mind to slim your body
How to overcome emotional eating and make peace with food
How to make exercise easy and supercharge your metabolism
How to bust cravings and curb your appetite
How to reduce stress and improve sleep quality
This book comes with a free weight-loss hypnosis CD that will help you rewire your brain for success. By listening to the CD regularly, you will boost your confidence, motivation, and self-esteem. You will also learn how to use powerful techniques such as visualization, positive affirmations, and tapping to achieve your ideal weight and shape.
If you are ready for something completely different, then read on and discover how you can make yourself thin.
The Simplest Weight-Loss System in the World
Most diets fail because they are based on deprivation, restriction, and willpower. They make you feel hungry, miserable, and deprived. They make you obsess over food and calories. They make you feel guilty and ashamed when you break the rules. They make you gain back all the weight you lost and more.
Paul McKenna's system is different. It is based on freedom, enjoyment, and awareness. It allows you to eat whatever you want and still lose weight. It helps you tune in to your body's natural signals of hunger and satisfaction. It helps you develop a healthy relationship with food and yourself. It helps you lose weight effortlessly and permanently.
The system is simple. It consists of four golden rules of eating that will transform your eating habits and your body. Here they are:
The four golden rules of eating
Eat when you are hungry
This means listening to your body and eating only when you feel a physical need for food. Not when you are bored, stressed, lonely, or emotional. Not when the clock says it's time to eat. Not when someone offers you food or when you see something tempting. Only when you are truly hungry.
Eat what you want
This means eating whatever food you desire and enjoy. Not what someone else tells you to eat or what you think you should eat. Not what is low in fat, calories, or carbs. Not what is labeled as healthy, diet, or light. Whatever food makes you happy and satisfied.
Eat consciously
This means paying attention to your food and your feelings while eating. Not eating mindlessly while watching TV, working, or driving. Not eating quickly or automatically without tasting or chewing. Eating slowly, deliberately, and mindfully. Savoring every bite and every flavor.
Stop when you are full
This means stopping eating when you feel comfortably satisfied and no longer hungry. Not when your plate is empty or when someone else says so. Not when you feel stuffed, bloated, or sick. Stopping when your body tells you that you have had enough.
These four rules may sound simple, but they are powerful. They will help you break free from the diet mentality and the binge-restrict cycle. They will help you trust your body and your instincts. They will help you enjoy food without guilt or fear. They will help you lose weight naturally and easily.
How to program your mind to slim your body
One of the secrets of Paul McKenna's system is that it works not only on your behavior but also on your mind. Your mind is a powerful tool that can help you achieve anything you want, including your ideal weight and shape.
By using techniques such as visualization and positive affirmations, you can program your mind to slim your body. Visualization is the process of creating mental images of what you want to achieve or experience. Positive affirmations are statements that express what you want to be true or feel true about yourself.
By visualizing yourself as thin and affirming yourself as thin, you will create a positive self-image that will motivate you to act accordingly. You will also influence your subconscious mind, which controls your habits, emotions, and metabolism. You will rewire your brain for success.
One of the most effective ways to program your mind to slim your body is to use the weight-loss hypnosis CD that comes with this book. The CD contains a hypnotic session that will guide you through a relaxing and empowering process of changing your beliefs, feelings, and behaviors around food and weight.
By listening to the CD regularly, preferably every day for at least three weeks, you will:
Boost your confidence, motivation, and self-esteem
Reduce your stress levels and emotional eating
Increase your metabolism and energy levels
Enhance your enjoyment of food and exercise
Achieve your ideal weight and shape
The CD is designed to be used at any time of the day or night, except when driving or operating heavy machinery. You can listen to it lying down or sitting comfortably in a chair. You can listen to it with headphones or speakers. You can listen to it with your eyes open or closed.
Overcoming Emotional Eating
One of the biggest challenges that many people face when trying to lose weight is emotional eating. Emotional eating is when you eat for reasons other than physical hunger, such as stress, boredom, sadness, anger, loneliness, or happiness. Emotional eating can sabotage your weight-loss efforts and make you feel out of control and guilty.
However, emotional eating is not a sign of weakness or failure. It is a natural and normal way of coping with emotions that you may not know how to deal with otherwise. The problem is not that you eat emotionally, but that you rely on food as your only or main source of comfort or pleasure.
The good news is that you can overcome emotional eating and find healthier ways to cope with your feelings. Here are some strategies that can help you:
The difference between physical and emotional hunger
The first step to overcoming emotional eating is to learn how to distinguish between physical and emotional hunger. Physical hunger is a biological signal that your body needs fuel. It comes on gradually and can be satisfied by any food. It also stops when you are full and leaves you feeling energized and satisfied.
Emotional hunger, on the other hand, is a psychological urge to eat for emotional reasons. It comes on suddenly and is triggered by specific situations, moods, or thoughts. It craves specific foods, usually high in fat, sugar, or salt. It also persists even when you are full and leaves you feeling guilty and unhappy.
To tell the difference between physical and emotional hunger, ask yourself these questions before you eat:
Am I hungry or thirsty? Sometimes dehydration can mask as hunger.
When was the last time I ate? If it was less than three hours ago, it is unlikely that I am physically hungry.
What am I feeling right now? Am I stressed, bored, sad, angry, lonely, or happy?
What do I want to eat? Do I want something specific or anything will do?
How will I feel after I eat? Will I feel satisfied and energized or guilty and unhappy?
If you realize that you are not physically hungry but emotionally hungry, try to find another way to deal with your emotions without food.
How to identify and cope with your triggers
The next step to overcoming emotional eating is to identify and cope with your triggers. Triggers are the situations, moods, or thoughts that make you want to eat emotionally. They can be internal or external, such as:
Stressful events, such as work deadlines, family conflicts, or financial problems
Negative emotions, such as anxiety, depression, anger, or loneliness
Positive emotions, such as joy, excitement, or celebration
Boredom or lack of stimulation
Social pressure or influence from others
Habitual patterns or routines
Unresolved issues from the past
To identify your triggers, keep a food and mood journal for a week or two. Write down what you eat, when you eat, how much you eat, how hungry you are before and after eating, and how you feel before and after eating. Look for patterns and connections between your food intake and your emotions.
To cope with your triggers, try to find alternative ways to soothe, distract, or resolve your emotions without food. For example:
If you are stressed, try breathing exercises, meditation, yoga, or massage
If you are bored, try reading a book, watching a movie, playing a game, or learning a new skill
If you are sad, try talking to a friend, writing in a journal, listening to music, Here is the next section of the article: Make Exercise Easy and Supercharge Your Metabolism
Another key component of Paul McKenna's system is exercise. Exercise is not only good for your physical health, but also for your mental and emotional well-being. Exercise can help you burn calories, tone your muscles, improve your cardiovascular fitness, strengthen your bones, boost your immune system, reduce stress, enhance your mood, and increase your self-confidence.
However, many people struggle with exercise because they think it has to be hard, boring, or painful. They may have negative associations with exercise from their past experiences, such as being teased, criticized, or injured. They may also have unrealistic expectations or goals that set them up for failure and frustration.
The truth is, exercise can be easy and enjoyable if you follow these simple tips:
The benefits of physical activity for your health and happiness
Before you start exercising, it is important to remind yourself of the benefits of physical activity for your health and happiness. By focusing on the positive outcomes of exercise, you will increase your motivation and enthusiasm. Here are some of the benefits of physical activity that you can look forward to:
You will burn more calories and fat, which will help you lose weight and maintain it
You will tone your muscles and shape your body, which will make you look better and feel more attractive
You will improve your cardiovascular fitness and lower your blood pressure, cholesterol, and risk of heart disease and stroke
You will strengthen your bones and joints and prevent osteoporosis and arthritis
You will boost your immune system and fight off infections and diseases
You will reduce stress and anxiety and improve your mental health
You will enhance your mood and energy levels and release endorphins, the natural feel-good chemicals in your brain
You will increase your self-confidence and self-esteem and feel proud of your achievements
How to find an exercise that suits you and your lifestyle
The next step is to find an exercise that suits you and your lifestyle. The best exercise for you is the one that you enjoy and can stick to. It doesn't have to be a formal or structured workout at a gym or a class. It can be any physical activity that gets you moving and raises your heart rate.
Some examples of exercises that you can try are:
Walking, jogging, running, or cycling
Swimming, water aerobics, or surfing
Dancing, aerobics, or Zumba
Yoga, Pilates, or Tai Chi
Tennis, golf, or badminton
Bowling, skating, or skiing
Gardening, cleaning, or playing with your kids or pets
The key is to find something that you like and that fits into your schedule. You can also vary your activities to keep things interesting and fun. You can also invite a friend or a family member to join you for some social support and accountability.
How to overcome excuses and barriers to exercise
The final step is to overcome any excuses or barriers that may prevent you from exercising regularly. Some of the common excuses or barriers that people use are:
I don't have time
I don't have money
I don't have energy Here is the next section of the article: Craving Busters
Another common obstacle that many people face when trying to lose weight is food cravings. Food cravings are intense and irresistible urges to eat specific foods, usually high in fat, sugar, or salt. Food cravings can make you feel powerless and out of control. They can also lead to overeating and weight gain.
However, food cravings are not a sign of lack of willpower or discipline. They are a natural and normal response to various factors, such as hormones, emotions, memories, habits, or environmental cues. The problem is not that you crave food, but that you give in to your cravings without considering your health or your goals.
The good news is that you can bust your cravings and curb your appetite with some simple strategies. Here are some tips that can help you:
The causes and effects of food cravings
The first step to busting your cravings is to understand the causes and effects of food cravings. By knowing what triggers your cravings and how they affect your body and mind, you can better manage them and avoid their negative consequences. Here are some of the common causes and effects of food cravings:
Hormones: Certain hormones, such as insulin, leptin, ghrelin, cortisol, and serotonin, can influence your appetite and cravings. For example, insulin regulates your blood sugar levels and affects how your body stores and burns fat. Leptin signals your brain when you are full and reduces your hunger. Ghrelin stimulates your appetite and increases your hunger. Cortisol is a stress hormone that can increase your cravings for comfort foods. Serotonin is a neurotransmitter that regulates your mood and can make you crave carbohydrates.
Emotions: As we discussed earlier, emotional eating is a common cause of food cravings. When you are feeling stressed, bored, sad, angry, lonely, or happy, you may crave certain foods to cope with or enhance your emotions. For example, you may crave chocolate when you are depressed because it contains chemicals that can boost your mood. You may also crave foods that are associated with positive memories or experiences, such as birthday cake or pizza.
Memories: Food cravings can also be triggered by memories or associations with certain foods. For example, if you grew up eating ice cream every Sunday with your family, you may crave ice cream whenever you think of them or feel nostalgic. You may also crave foods that remind you of a specific place or time in your life, such as popcorn at the movies or hot dogs at a baseball game.
Habits: Food cravings can also be influenced by habits or routines that you have developed over time. For example, if you always have a cookie with your coffee in the morning, you may crave a cookie whenever you smell coffee. You may also crave foods that are part of your daily or weekly rituals, such as pizza on Friday nights or pancakes on Sunday mornings.
Environmental cues: Food cravings can also be stimulated by environmental cues or stimuli that make you think of food. For example, if you see an advertisement for a burger on TV, you may crave a burger even if you are not hungry. You may also crave foods that are easily available or accessible to you, such as candy in a vending machine or chips in a pantry.
Food cravings can have various effects on your body and mind, such as:
Increase your calorie intake and weight gain
Disrupt your blood sugar levels and metabolism
Affect your mood and energy levels
Create a cycle of dependence and addiction
Reduce your self-control and self-esteem
How to deal with cravings without giving in or feeling deprived
The next step to busting your cravings is to learn how to deal with them without giving in or feeling deprived. By finding healthy ways to satisfy your cravings and control your appetite Here is the next section of the article: , you will feel more empowered and in control. Here are some tips that can help you:
Drink water or herbal tea. Sometimes thirst can be mistaken for hunger or cravings. Drinking water or herbal tea can help hydrate you and fill you up. You can also add some lemon, mint, ginger, or cinnamon to your water or tea for some extra flavor and health benefits.
Eat something healthy first. If you are craving something unhealthy, try eating something healthy and filling first, such as a piece of fruit, a handful of nuts, or a bowl of oatmeal. This can help curb your appetite and reduce the intensity of your craving.
Chew gum. Chewing sugar-free gum can help distract you from your craving and reduce your hunger. It can also keep your mouth busy and prevent you from eating mindlessly.
Brush your teeth. Brushing your teeth can help signal the end of your meal and create a fresh and clean feeling in your mouth. It can also make the food you crave taste less appealing.
Delay or distract yourself. Cravings usually last for only a few minutes and then fade away. If you can delay or distract yourself for at least 10 minutes, you may find that your craving has gone or diminished. You can try calling a friend, taking a walk, reading a book, playing a game, or doing any other activity that takes your mind off food.
Enjoy a small portion. Sometimes the best way to deal with a craving is to indulge it in moderation. By allowing yourself to enjoy a small portion of the food you crave, you can satisfy your taste buds and avoid feeling deprived or resentful. Just make sure to savor every bite and stop when you are full.
The best foods and supplements to curb your appetite and satisfy your taste buds
The final step to busting your cravings is to eat foods and supplements that can help curb your appetite and satisfy your taste buds. These foods and supplements can help balance your blood sugar levels, regulate your hormones, boost your metabolism, and provide essential nutrients for your health. Here are some of the best foods and supplements to curb your appetite and cravings:
Protein: Protein is one of the most filling nutrients that can keep you satisfied for longer and reduce your hunger hormone levels. It can also help preserve your muscle mass and increase your calorie burning. Some of the best sources of protein are eggs, lean meats, fish, dairy products, beans, lentils, nuts, seeds, tofu, and tempeh.
Fiber: Fiber is another nutrient that can help fill you up by adding bulk to your food and slowing down digestion. It can also help lower your blood sugar levels and ch